What foods can help beat depression?

Serotonin is a brain chemical believed to promote calmness and ease depression. Foods themselves don't contain serotonin but what you eat may be able to tip the balance in favour of increased serotonin production in the brain.

When such a diet was given to stress-prone 18 to 25 year olds for a week, they did not show typical signs of depression following a stressful situation.

Some researchers suggest that eating too many aubergines, potatoes and tomatoes - members of the nightshade family - might be a possible cause of mood swings and depression due to trace amounts of a chemical called solanine.

Solanine may inhibit certain enzymes involved in the transmission of nerve impulses. However this, like many of the other food and mood links, is far from proven.

Other suggestions which may help are to get a sufficient intake of essential fats from sources like vegetable oil, nuts, green leafy vegetables and fish. A very low fat intake has been linked with higher rates of depression and suicide.

More specifically, here's my list of food 'uppers' you can try:

• Brazil nuts - very rich in selenium, which research shows may help prevent low mood.

• Peas - good source of vitamin B1 needed for healthy nerves.

• Liver - very rich in iron and vitamin B6. Low levels can exacerbate the depressive system of premenstrual syndrome.

• Dark chocolate - the feel good factor comes from the flavour, aroma and the way it melts in your mouth. Chocolate with a high cocoa solid content - greater then 60 per cent - also contains a feel good chemical called phenylethylamine.

• Chillies - help promote the release of pleasure-boosting endorphins in the brain.

• High fibre breakfast cereal - rich in carbohydrates to boost blood sugar and fortified with B vitamins for a healthy nervous system.